Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 171231
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Angie
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squatsScroll for scaling options.
Post time to comments.
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The Lyon
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-upsRest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Friday 171222
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups
Saturday 171209
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups
Wednesday 171206
4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups
Sunday 171203
Clean and jerk 1-1-1-1-1-1-1 reps
Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-upsMen use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
Tuesday 171121
Garrett
3 rounds for time of:
75 squats
25 ring handstand push-ups
25 L pull-ups
Friday 171117
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups